Starting springs: 2 reds (heavy) + 1 blue (medium)

Prop: sitting box

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on wide v, (2) wide prancing, (3) heels on Pilates V | hold halfway - open and close knees, (4) arches on feet parallel and touching | hold halfway - 6 inch pulse
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet wide v - articulate lower and lift, (2) add a clam shell when in high bridge, (3) Pilates V - hinge lower and lift, (4) add a halfway hip dip when in high bridge
3. Abs seated on long box facing straps, hold onto ropes above straps 1 red (heavy) (1) both feet on headrest - roll to shoulder blades and sit up, (2) right leg table top - add extension of right leg when rolled back, (3) repeat #2 on opposite side, (4) both legs in table - add extension of both legs when rolled back
4. Arms facing straps seated on long box (1) T press | halfway pulse - open arms to a T, close halfway, (2) goal post | halfway pulse - open arms to goal post, close halfway, (3) overhead press | halfway pulse - draw elbows down, press up halfway
5. Lunge with long box on floor wedged against rails and foot bar, carriage is to right when facing foot bar, left foot on box, right foot against shoulder block 1 red (heavy) or 1 blue (medium) (1) back lunge, (2) add hinge forward when in lunge, (3) add rotation to left when in lunge, (4) lateral lunge facing reformer, (5) add hinge forward when in lunge, (6) add rotation to left when in lunge
6. Bird dog, long box in same position as #5, hands to front corners of box closer to foot bar, knees under hips 1 red (heavy) or 1 blue (medium) (1) right foot externally rotated against shoulder block - press out and in | add halfway pulse - extend leg and bend halfway | hold halfway - little pulses, (2) right foot parallel against shoulder block - press out and in, option to extend left arm and draw left elbow toward right knee, extend arm and leg | add halfway pulse - fully extend, bend halfway | hold halfway - little pulses
7. Pulling straps on long box 1 red (heavy) (1) t press, (2) snow angel, (3) little circles, (4) reverse circles
8. Repeat lunge series from #5 on opposite side 1 red (heavy) or 1 blue (medium)
9. Repeat bird dog series from #6 on opposite side 1 red (heavy) or 1 blue (medium)
10. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet parallel - bend and extend legs, (2) straight leg lower and lift, (3) legs in table top, press out to 45, straight legs lift to 90, legs in table top, repeat, (4) reverse direction - legs in table top, extend legs to 90, straight legs lower to 45, legs in table top, repeat, (5) hamstring stretch

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that AO Pilates will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.